WOD 1º/12/2015 - terça-feira

A)

Warm-up

3' corda

3' mobilty/lacrose/elástico

4' 10 squats

20" plank

B)

12'

3-position squat clean

5 (60% PR)

5 (65%)

3 (75%)

3 (85%)

C)

WOD

200m run

15 power clean (115/75lb)

200m run

15 front squat (115/75lb)

200m run

15 squat clean (115/75lb)

200m run

16 front lunges (115/75lb)
For time

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ENDURANCE

A)

Warm-up 

AMRAP 6' 

5 pull-ups 

10 push up 

15 air squat 

B)

Strength & conditioning 

EMOM - 10'

A cada 2 min:

BACK SQUAT 

6 (70% PR) 

4 (80%) 

2 (90%)

4 (85%) 

6 (75%) 

3' rest

EMOM - 4' (saindo do rack)

1 front squat + 1 jerk (165/115lb)

1 front squat + 1 jerk (185/125lb)

1 front squat + 1 jerk (205/135lb)

1 front squat + 1 jerk (215/145lb) 

C)

WOD 

25 SOH (95/65lb) 

5 MU (10 C2B/15 pull-ups)

200m run 

20 SOH 

4 MU 

200m run 

15 SOH 

3 MU 

200m run 

10 SOH 

2 MU 

200m run 

5 SOH 

1 MU 

For time